Push press
4x4r leave 2 reps in the tank
Rest as needed.

6 x Ring Dip
8 x Push Up
24 x air Squat

10 deadlifts 65kg/ 45kg
10 hang cleans 65kg/45kg
20 Dus
20 sit ups
8 deadlifts 75kg/55kg
8 hang cleans 75kg/55kg
30 DUs
30 sit ups
6 deadlifts 85kg/60kg
6 hang cleans 85kg/60kg
40 DUs
40 sit ups

30 Power Snatch (w/db: 22.5/15kg)
30 STOH (w/db: 22.5/15kg)
(change hand after every 5 rep)
30 Toes to Bar

Front Squat
4x6r leave 2 reps in the tank
Rest as needed.

Wod
7 min amrap
15 Power snatch 45/30kg
15 T2b

Every 2 Minutes x 5 Sets:
3 Push Jerks

HSPU Technique

Max deficit Strict HSPU / Max Deficit Kipping HSPU

vakiopainot
Tavoitepainot sarjoille
87-92%
rest 3-4min
RASKAAT SARJAT

Use 15 minutes find heaviest weight following complex

3 x Front Squat + 3 x Back Squat + 1 x Front Squat

(barbells on floor)